How do I prepare for delivery and stay healthy during my pregnancy?

Kelly had it all planned out. They were expecting their first baby – a boy! – and she knew exactly how she wanted everything to go. They hired a doula and wrote a birth plan for their doctor. She already knew which positions she would try during labor and how she would deal with the pain to successfully handle a natural childbirth. It looked great!...on paper.

Then, her water broke, and her son wasn’t ready to get into position. He happily sat bottom down in her pelvis. Her doctor said they would have to do a C-section, but baby was doing great. She reassured her that everything should go smoothly. And sure enough, it did. Mama and baby did great, and Kelly was holding her little man, skin-to-skin, in no time. Even though things didn’t go just like she planned, she and her son were healthy and happy.

It’s hard to plan for labor and delivery. Each mama is different, and every baby is unique. While even the most experienced OBGYN can’t tell you exactly how your delivery will go, there are still ways you can prepare your body and mind for a calm, smooth experience:

1.     Stay Active – Whether you end up laboring for many hours, delivering naturally, inducing, or having an emergency C-section, labor and delivery takes a toll on your body. Keep your body healthy and active (if possible) during pregnancy. Try prenatal yoga, walking, or swimming. These are easy on your joints and will increase endurance during labor and delivery. Plus, a healthy, strong body will recover faster. 

*Note: Pregnancy hormones soften your joints and ligaments. Be careful when stretching, and stay away from high-impact, high-intensity, or painful exercises. Keep it gentle and fun.

2.     Eat Well – I know. The brownies are tempting, and the cravings are stronger than you’ve ever experienced. Go ahead and enjoy one. But also make sure to get in lots of lean meats, fruits, vegetables, and grains. These will keep your energy up and prepare your body in the long run for a better birth. Prenatal vitamins are great, but they do not replace a healthy diet – you’ve still gotta eat your veggies.

3.     Strengthen Your Pelvic Floor – With a growing baby sitting on your pelvic floor muscles for nine long months, those muscles start feeling pretty tired. Give them some love by strengthening them. How do you do that? This [ video ] is a good start. Bonus: you can do these exercises while watching your favorite show! Pelvic floor exercises will ease pressure during pregnancy, lessen pain during delivery, and help you heal faster and more completely after delivery. 

4.     Try Perineal Massage  – Worried about tearing? If you’re up for it, try perineal massage. Here’s a helpful resource for that:  Healthline | How to Do a Perineal Massage During Pregnancy . 

5.     Enjoy Stress Relieving Activities – Preparing for baby is important during pregnancy, but so is taking care of yourself. Make a point to schedule a babymoon, get a few pedicures, take warm baths, or enjoy a hobby during your pregnancy. These are more beneficial than you might imagine during labor and delivery. The more relaxed and rested you are, the better you’ll feel on the big day!

6.     Take a Labor & Delivery Course – If this is your first pregnancy, a labor and delivery course will help you know what to expect and inform you of options you might have in different birthing situations (induction, C-section, natural birth, etc.). Most hospitals offer classes, or you can check with your OBGYN to find a class that fits your needs. For instance, if you’re planning on using a midwife group, you may find a class through them that best lines up with your birthing plan. Or, if you know the hospital you will deliver at, take a class through them.

7.     Bring Comforting Items – Create a soothing playlist; ask your friends and family to write notes of encouragement; bring your favorite pillow; diffuse essential oils. Bring along anything that helps you relax, feel comfortable, and minimize stress.

8.     Create a Birth Plan – After taking a class, consider writing down a birth plan for your medical team to explain your preferences for pain management, laboring positions, newborn care, and feeding. Some things you might note in your birth plan:

·     Your primary support person

·     Who you want in the room

·     Pain management (i.e. shower/tub, medication, epidural, nitrous oxide, etc.)

·     Labor preferences (i.e. continual fetal monitoring, birthing ball, ability to try different laboring/pushing positions, etc.)

·     Your thoughts on forceps, vacuum, and episiotomy (note: these practices have adapted over the years; most doctors only consider these if medically necessary. Discuss with your obstetrician ahead of time.)

·     Delivery preferences: Do you want a mirror to see the delivery? Are you breast or bottle feeding? Who will cut the cord? Are you planning to do skin-to-skin?

·     Newborn care: Are you okay with the eye drops and Vitamin K shot? If you have a boy, will you want him circumcised? 

9.     Trust Your Medical Team & Let Them Guide You – Saving the best for last. The truth is, even if you create the most comprehensive birth plan in the world, it’s impossible to account for everything. These little ones come on their own time, and each tiny human is unique. Some things just can’t be planned. 

When you approach pregnancy, labor, and delivery with a calm and flexible mindset, you will feel better prepared for unexpected changes. The key is for you and your partner to prepare the best you can, find a team of doctors and nurses you trust, and remember that they’ve done this many times. When you’ve found good care you can trust, rest easy knowing they’ve got your back and will guide you through, taking your birthing wishes into consideration when possible. Their ultimate goal is to keep you and baby as safe and healthy. 

Follow along with our blog for additional resources and upcoming classes and events!